Chinese Healing Exercises (7 page)

Variation

Instead of moving your feet forward/backward and downward/upward together, you can alternate them in a sort of bicycling motion, so that one foot moves downward and grabs with the toes while the other is moving upward and extending the toes
(
Fig 1.15
on previous page
).
Note, this image shows the toes immediately before they reach their final position as described, at which time the feet bicycle in the opposite directions. The basic physical and energetic benefits are the same, but this variation requires more coordination, benefits the nervous system, and helps to improve mental presence and focus. The alternating up and down foot movement is a simple version of what is called “cross crawl” technique, used in learning disabilities, dyslexia, poor coordination and body awareness, and in compromised cognitive processes primarily involving left and right brain hemisphere communication.

2. Ankle Pronation and Supination
(Inward and Outward Foot Roll)

Purpose

Physical:
Strengthens and opens the ankle on another plane of motion. While pronation and supination may be considered problematic and even pathological if occurring randomly or uncontrollably when walking or running, the ability to pronate and supinate freely while having the stability to keep your foot properly aligned will promote a supple support to your entire upper body whenever you are on your feet, during any activity.

Energetic:
Stimulates the foot Jing River points, found at various places along and above the circumference of the ankle. Because this exercise involves pivoting around the centerline of the sole of your foot, it has the ability to stimulate qi flow through your Central Channel, a core constitutional pathway running through the center of your entire body. While of some benefit, that effect will not be particularly strong from this exercise alone. If you are following the exercises in order and have already done the Centerline of Sole Massage and Centerline Fold and Spread, you will have awakened your Central Channel, allowing more qi to flow there with the addition of the mental focus used in this practice.

Techniques Used

Active stretching, pronation, and supination.

Method

Sitting on the floor with legs extended in front of you as before, feet 6 to 12 inches apart, slightly bend your knees, and then anchor your heels to that spot on the floor, as in the previous exercise. Keep your feet as close to perpendicular to the floor as possible. With your mind only, feel the centerline of the sole of your foot. If it helps, you can imagine a pole running through the center of your foot, from your middle toe straight through to where your heel contacts the floor. Simultaneously rotate both feet around that centerline, moving your soles to face each other
(
Fig 1.16A
).
You will not be able to get your soles to actually fully face each other if you keep your legs straight and your feet perpendicular to the floor. That's normal. You only need to move your feet in that direction. In the language of Western anatomy, this is called supination. While you are moving in that direction, flex your toes, which will slightly increase the arch in your foot, creating a feeling of compression there.

Then simultaneously move your feet in the opposite direction, so that the soles of your feet face away from each other. This is pronation. While moving your feet in that direction, extend your toes, which will slightly flatten the arch in your foot, and create a feeling of stretch there
(
Fig 1.16B
).

As in the other exercises in this set, while primarily targeting your ankles, actively using your toes will help to engage the entire foot. You may find your feet getting tired after just a few repetitions. Ten or fifteen turns of your foot in each direction is a good place to start, but you should try to get comfortable with twenty-five to thirty. It's fine to do more than that if your feet and ankles don't get fatigued, but there's no need to do more than fifty, as the amount of additional benefit you'll get beyond that is minimal.

3. Ankle Rotations

Purpose

Physical:
Provides rotational flexibility in the ankles; strengthens and opens the ankle joint.

Energetic:
Moderately stimulates most of the Shu Stream points of the foot, mostly found at various places along the general circumference of the foot up from the web of the toes toward the ankle. Stream points are most commonly used to treat Bi (Painful Obstruction) Syndromes, which are often the same as or associated with various types of arthritis pain. This is especially true if Damp is part of the pathogenic picture. That Damp may or may not visibly manifest as swelling or edema. The Kidney Shu Stream point, Kidney 3, is located just behind the inner ankle, and is strongly stimulated in this series of ankle exercises. Because of its association with bones and hence joints, that's a particularly important point used to treat most Bi Syndromes. All these ankle exercises provide strong stimulation to the foot Jing River points which are located at various points around and above the ankle. As a class of points, Jing River points are typically used to treat all types of respiratory problems. Among the Foot Jing River points, those on the stomach and spleen meridians are most beneficial for those types of conditions, although all tend to clear Wind and Heat, external pathogens which commonly invade the lungs.

Technique Used

Active stretching.

Method

Sitting on the floor with legs extended in front of you, feet six to twelve inches apart, slightly bend your knees, and then “anchor” your heels to that spot on the floor, as in the previous exercise. In other words, don't let your heels slide on the floor at all as you move the rest of your foot as directed in each of these exercises. If you keep your heels contacting the floor in one spot only, you'll ensure the fullest possible range of motion when you begin to move your feet. This can be a little challenging at first, but becomes very easy with a little practice.

Point the toes of both feet directly downward, away from your head, primarily by extending your ankles (also called plantar flexion)
(
Fig 1.17A
on next page
).
Your toes may flex some in this position too, but not too tightly. While primarily targeting your ankles, actively using your toes in these exercises, to point to each of the clock directions, will help to engage the entire foot. The line from the tips of your toes, across the top of your foot, through to your lower leg should be as straight as possible in this starting position, at the 12 o'clock position. Then rotate both feet clockwise from your ankles, remembering to keep your heels anchored in one spot on the floor. As your feet move to 3 o'clock, begin to pull your toes back from their flexed state
(
Fig 1.17B
)
.
As your feet move to 6 o'clock, your ankles are fully flexed (also called dorsiflexion) and your toes are fully extended upward, toward your head
(
Fig 1.17C
).
Continuing to circle to 9 o'clock, begin to flex your toes
(
Fig 1.17D
).
As you complete one ankle rotation, you return to your starting position, ankle fully extended and toes pointing downward.

Figures 1.17A and 1.17B (Ankle Rotations)

Figures 1.17C and 1.17D (Ankle Rotations)

If your ankles are healthy, do twenty-five or more ankle rotations clockwise, and t
hen an equal number counterclockwise. If your ankles are stiff, injured, or weak, this can
be a surprisingly demanding exercise, and you may find you will need to start with
fewer rotations, perhaps only five to ten in each direction. As your ankles open with practice, build up the number of rotations at a comfortable pace, until you can do twenty-five in each direction with no sense of strain.